1. Photosynthesis and Fiber Module 3.3

2. Photosynthesis Glucose, the basic carbohydrate building block.
Glucose is made of water and carbon dioxide in the presence of chlorophyll and sunlight = process: photosynthesis
Photosynthesis– converts light energy to chemical energy
Raw materials (carbon dioxide and water)
Photosynthesis requires chlorophyll.
Energy source-sun
End products (oxygen and carbohydrates: sugars, starch and fiber)
6H2O + 6CO2 ---> C6H12O6+ 6O2

3. Photosynthesis
Converts light energy into the chemical energy of sugars and other organic compounds.
The process consists of a series of chemical reactions that require carbon dioxide (CO2) and water (H2O) and sunlight.
Occurs in organelles called chloroplasts. The chloroplast is enclosed by a membrane. Within the membrane is an aqueous fluid called the stroma.
Inside the stroma are flattened disks (stacks of thylakoids - grana). The chlorophyll pigment molecules sit on the surface of each thylakoid and capture light energy from the Sun.
Using this light energy (photons) electrons are transfered from water to the carbon dioxide molecules, forming energy-rich sugar molecules (glucose) then stored in the plant.
In the process, oxygen (O2) is released into the atmosphere.

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5. Complex Carbohydrates
Fiber -- the indigestible residues of food
Comes from the supporting structures of plants: leaves, stems and seeds.
Fiber cannot be broken down by human digestive enzymes
Fiber has few calories because it is not digested.
Conveys a sense of fullness
Delays stomach emptying
Offers multiple health benefits
There are two types of fiber in the plant varieties:
Soluble fiber in fruits, oats and legumes
Insoluble fiber mostly in grains and vegetables

6. Fiber Categories Insoluble
Solubility
Fiber Sources
Food Sources
-Softens & gels in water.
- Attract water
Pectins
Gums
Mucilages
- Fruits (like apple pectin),
vegetable,
legumes, and oats
Fiber Categories
Solubility
Fiber Sources
Food Sources
-Does NOT soften or gel in water.
- Attract water
Cellulose
Hemi-cellulose
Lignins
-Whole grains
-Celery strings
-Apple peels
Soluble
Insoluble

7. Fiber Recommendations
The DRI for total fiber intake:
Adult male is 38 grams. Adult ♀ is 25 grams.
Personalized DRI is 1.4 grams total fiber per 100 Calories consumed.
Example: A person eating 4200 Calories in 1 day should consume 59 grams of fiber.
High fiber intake is well over 2 grams/100 Calories consumed.
High fiber foods provide > 2 gm fiber/serving.
High fiber foods are easy to assess on the food package label by comparing the grams of fiber with reference to the Calories provided/serving.
Fiber Sources: Grains, cereals, legumes, fruits, vegetables

8. Fiber in Foods

9. Food Group Very High >4gm High 2-4gm Good 1-2gm Low ≤1gm Grains
½ C Bran Flakes
1 C Shredded whole wheat or whole multigrain cereal
1 C Oatmeal or puffed brown rice cereal
1 Slice Whole Wheat Bread
1 Slice Rye Bread
½ C Brown or Wild Rice
1 Corn Tortilla
1 C Cornflakes
½ C White Rice
½ C Pasta
Food
Group
Very High
>4gm
High
2-4gm
Good
1-2gm
Low
<1gm
Vegetable
½ C Legumes (dried beans)
½ C Broccoli, Cauliflower, Corn, Beans, Cabbage
1oz Nuts & Seeds
½ C Carrots, Green pepper, Celery, Onion, Lettuce
1 C Some Vegetable Juices

10. Food Sources & Amounts of Fiber
Group
Very High
>4gm
High
2-4gm
Good
1-2gm
Low
<1gm
Fruit
N/A
1 Apple, Banana
Orange, Peach,
1 C Berries
2 Prunes
½ C Watermelon,Honeydew melon,
Cantaloupe
1 C Fruit Juice

11. Insoluble fiber Does not dissolve in water
Provides bulk, aids intestinal motility
Speeds removal of waste-less time in colon decreases possibility of colon cancer
Prevents: constipation, hemorrhoids, and diverticulosis and diverticulitis.
Types:
Cellulose-provides strength; acts like a broom in the gut
Hemicellulose- in the outer bran layer
Lignin - woody parts of vegetables
wheat bran, brown rice, nuts, seeds, skins, whole grains 11

12. Diverticulosis and Diverticulitis

13. Soluble fiber Dissolves or swells in water
Helps delay glucose absorption
Lowers blood cholesterol Types -- beans, oats, lentils, peas, barley, carrots, corn, rye
Pectin gel-forming acts like cement giving body and shape to fruits.
Gums- thick gel forming fibers that help plants hold together
Example: Psyllium husks nearly 5X higher than that of oat bran.
Pectin 13

14. Fiber Content in Foods
Dietary fiber: found naturally in the fruits, vegetables, nuts, and grains.
Functional Fiber: Indigestible carbohydrate isolated from natural sources or synthetic indigestible carbohydrate.
Added to foods to boost their fiber content.
An example of indigestible carbohydrate isolated from a natural source is cellulose gel added to a processed food
Has beneficial physiological effects in humans.
Total Fiber:
Is the combination of dietary & functional fiber in food.
Is reflected as the fiber content value on food package labels in the Nutrition Facts panel.

15. Beneficial Actions of Fiber
Bulk
Increases volume of food in the diet without adding calories decreases the caloric density of the food.
Bulks the stool volume.
Both soluble & insoluble fiber provide these benefits.
Stool softener
Complex carbohydrate chemical structures binds water or attracts water creating a softer stool; easier to move through G.I. tract.
Relieves CONSTIPATION, HEMORRHOIDS, & DIVERTICULOSIS.
Decreases transit time
Food, bolus, chyme, and feces move through the GI tract faster, reducing transit time for nutrient absorption and elimination of waste
Decreases time in the colon.
Reduces exposure time to potential carcinogens thus reduces COLON CANCER.

16. Beneficial Actions of Fiber
Increases gastric emptying time.
It takes a longer time for the chyme to leave the stomach.
The rate of glucose absorption is slowed.
This is beneficial with DIABETES & reactive hypoglycemia.
Sense of fullness – less likely to overeat; decrease risk of OBESITY
Soluble fiber provides this benefit.
Improves GI tract muscle tone
The larger volume of bulk and the softer mass moving through the “tube” allows the GI tract muscles to exercise efficiently.
Both soluble & insoluble fiber provide this benefit.
Improves Heart Health and Diabetes
Reduces HEART DISEASE risk by binding cholesterol-rich bile in the GI tract. Normally, bile is reabsorbed.
Bile binds tightly to soluble fiber & cannot be reabsorb.
Thus, a large source of cholesterol can be excreted in the feces.
Helps control Diabetes: Fiber rich food is less likely to cause a spike in high blood sugar. Does not require insulin.

17. Cholesterol and Soluble Fiber

18. Benefits-Actions of Fiber: Heart-Health
Liver Makes Bile from Cholesterol
Gallbladder stores Bile
Released Bile emulsifies fat in G.I. tract
In absence of soluble fiber
Bile is reabsorbed, little is excreted
Bile is reabsorbed
In presence of soluble fiber is excreted

19. Negative Effects of too Much Fiber
Causes gas & bloating (due to decomposition of fiber by gastrointestinal microbes)
Too large & frequent bowel movements
Binds positively charged minerals (Ca2+, Na+, P+,)
Binds beta-carotene (inactive form of Vitamin A
Decreases caloric value
Can cause GI tract blockages without adequate water intake

20. The Wheat Kernel A Whole Grain
Wheat kernels are refined by removing the husk, bran, & germ. The endosperm (containing mostly starch & protein) remains.
Iron, thiamin, riboflavin, niacin, folate, vitamin B6, magnesium, zinc, & fiber are lost.
Husk- outer chaff
Bran- 14% - most of the fiber and some vitamins
Germ- 2.5% -protein, oil and vitamins
Endosperm- 83% - starch, protein, vitamins, and minerals

21. Complex Carbohydrates
Whole food: a food that is altered as little as possible from the plant or animal tissue from which it was taken—such as milk, oats, potatoes, or apples. Grain milled in its entirety (all but the husk)
The more a food resembles the original, farm-grown product, the more nutritious it is likely to be.
Refined Foods: food that has had parts removed, leaving it with less nutrients than when it was whole. i.e. white rice
Processed Foods: a food that's been changed through some form of processing (grinding, pureeing, cooking, etc.), but hasn't had any nutritional components removed. i.e. brown rice flour

22. Enriched and Fortified Foods
Enriched – Some nutrients, lost during food processing,
are added back into refined grain products as a result of the Enrichment act of 1942.
Added: iron, thiamin, riboflavin, niacin, folate
Not Added: vitamin B6, magnesium, zinc, fiber
Fortified foods - adding nutrients to food that weren’t originally present. (Approximately 10%)

23. % Nutrients in whole grain, enriched white & unenriched white breads
Which is best?